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Thursday, July 3, 2014

It's a hot one today. I ran my 3.5 mile run during lunch and kept it at a comfortable pace. I was not specifically trying to run fast or slow. I simply wanted to be comfortable. The details are:

3.5 miles in 27:14

That is a 7:40/mile pace. Obviously, as my fitness increases, I will see my comfort pace drop. I would say that as of a few weeks ago, my comfort pace that I could maintain for 5-7 miles was probably 8:20/mile. I would say that it is currently about 7:45/mile.

Tuesday, July 1, 2014

Wow, it is a bit stuffy in the garage! My big "plan," tonight was to get in a second run of the day and make it to intervals of a climb and flat run. This would simulate the race in a couple weeks because it's a direct climb of about 1.5 miles and 1100' up, followed be about 1.5 miles down and a loss of the same 1100'. I am going to attempt to average 40-45 minute up and down loops. This will allow me to reach and maybe exceed my goal of 12 miles in the 3 hour time limit. Tonight, I was able to get in 1 loop of the 30 minute climb and 15 minute flat run. I think between the fast 6 miles last night, the fast 4 miles this morning and the seriously hot garage conditions, I am just done. Tomorrow is a little off day with some old man softball to clear the mind and get in some sprints. Back at it on Thursday.

Monday, June 30, 2014

Tonight, I had planned to run a good 12 miles, but ran out of sunlight. Instead, I was feeling fresh after a couple of days off, so I decided mid-run to go with a negative split 6 miler.I started my normal 6 mile run route which features a lot of hills, both up and down. The mile breakdown went as follows:Mile 1- 8:47Mile 2- 7:43Mile 3- 8:03Mile 4- 8:05Mile 5- 7:56Mile 6- 7:11Elevation wise, the breakdown of the run is that miles 1 and 5 are just about all uphill, miles 2 and 6 are primarily downhill, and the middle miles of 3 and 4 are basically flat. I am most happy about mile 5 tonight because it is literally all uphill and I was able to keep it under an 8:00/mile pace. Tomorrow, I will get in a longer run (hopefully) and a smaller run as well.